March/April 2007

journey in our search for healing

The right moves: Natural remedies for arthritis

BY CHRIS O'BRIEN

Feeling a little creaky in the hips, tight in the neck, sore in the wrist? You're not alone. Arthritis affects more than 40 million people in the United States alone. The good news is, with the combination of healthy lifestyle choices, a decent diet and natural supplements, you can manage symptoms, and even reverse some arthritic conditions.

The most common form of arthritis is osteoarthritis, a degenerative joint disease that results in a little stiffness and periodic discomfort in some, debilitating pain in others. The key word is degenerative: once this arthritis starts, it continues to worsen for as long as you live. With this type of arthritis, cartilage deteriorates or is worn away, allowing bone-to-bone rubbing or abnormalities such as bone spurs, calcium deposits and inflammation, all which typically result in pain.

Another type of arthritis, rheumatoid arthritis, is caused by an auto-immune disorder in which the body's own immune system attacks the joint tissue, causing damage. This type is less common, and is often treated using special drugs.

Osteoarthritis often starts with a little twinge here and there, some stiffness or occasional pain. It's not too dramatic, so most people think little of it and go about their lives until, years later, the pain becomes a problem. At this point, most try ibuprofen and other non-steroidal anti-inflammatories (NSAIDS) to take the edge off.

This works for a month or a decade, until Advil no longer takes the edge off the pain. Then most people turn to prescription medications or even narcotics like Vicodin and Percocet. Unfortunately, these have serious side effects. Meanwhile, as we're masking the pain of arthritis, the degeneration continues and the condition worsens. Then, suddenly, we're debilitated with pain or immobility.

While there's no foolproof, safe-and-natural cure for arthritis, many lifestyle choices and supplements can help slow down or stop the underlying activity of degeneration. And a common positive side effect of these choices is reduced pain and discomfort. Here are some of the things you can do and take:

Avoid repetitive and weight-bearing stress to the joints. You don't necessarily have to quit skiing or running, but be aware of your movements-even during daily activities, like lifting and carrying. Also, maintain good posture both standing and sitting; stretch and stay limber by practicing yoga, Pilates or dance.

Maintain a healthy weight. Arthritis is much more prevalent in overweight and obese people, as there's more strain on the joints. Specifically, arthritis in the knees is eight times more common in obese people.

Eat right. Cut down on or, even better, eliminate junk foods, sodas, coffee and sugar; these can aggravate arthritis. Instead, eat lots of fruits and vegetables, lean protein and healthy fats, like olive oil, flaxseed oil and omega-3 rich fish.

Avoid nightshades. Some arthritis sufferers find that eliminating vegetables in the nightshade family offers pain relief. These include eggplant, tomatoes, peppers, potatoes and tobacco-yes, that means quit smoking.

Get the healing touch. Arthritis can cause tension throughout the body as your muscles and limbs try to compensate for discomfort or stiffness. This kind of compensating, including bad posture, often creates a vicious circle of pain and immobility. For many, massage, chiropractic adjustments, Tai Chi, stretching and even swimming are great ways to reduce pain and immobility.

Start taking supplements. Several supplements are clinically proven to help with arthritis and/or related inflammation and pain and many others are known to help.
• Glucosamine sulfate and chondroitin have been shown to reduce inflammation and relieve arthritis pain, especially when used in combination. In some cases, these compounds may arrest arthritis and support the repair and rebuilding of health joint tissues.

• SAM-e (S-adenosylmethionine) is said to work just as well as ibuprofen and other NSAIDS at relieving pain, is thought to rebuild collagen in joints, and is also reported to elevate mood.

• Turmeric can help reduce joint inflammation and pain from osteoarthritis.

• Boswellia is also touted to reduce inflammation as well as increase circulation.

• Ginger is said to be another natural anti-inflammatory.

• Calcium and magnesium are important for bones, and bone health is a key factor in preventing arthritis.

• Vitamins C and E as well as bioflavonoids and other antioxidants are important in preventing free radical damage in joints.

• Try homeopathy. Since there's no one-formula-fits-all prescription, it's best to consult with a homeopathic practitioner for the right treatment. The most commonly used substances for arthritis include:

Apis for severly swollen joints.
Arnica for stiff joints and pain.
Bryonia for pain aggravated by motion and cold weather.
Rhus tox for pain and stiffness that comes with changing weather or upon waking in the morning.
The important thing with arthritis is to know what you are dealing with–a degenerative condition. If you're genetically prone, all the more reason to adopt some healthy habits around this disease. And even if you have a repetitive motion or trauma injury, there's much you can do to accelerate healing, slow or stop the inflammation and degeneration activity, and stay pain-free and limber for years to come.

Resources

To find out more, check out these resources:
www.arthritis.org
www.preventarthritis.org
All About Arthritis by Derrick Brewerton (Harvard University Press 1995).
Arthritis by Leon Chaitow. (Thorsons Publishers 1998).
Arthritis, Alternative Medicine Definitive Guide by Eugene Zampieron, N.D., and Ellen Kamhi Ph.D., R.N. (Alternativemedicine.com Books 1999).
Arthritis: How You Can Benefit from Diet, Vitamins, Minerals, Herbs, Exercise and Other Natural Methods by Michael Murray, N.D. (Prima Publishers 1994).
Mayo Clinic on Arthritis by Gene G. Hunder. (Mayo Clinic 1999).
The Arthritis Foundation's Guide to Alternative Therapies by Judith Horstman, et al. (Longstreet Press 1999).
250 Tips for Making Life with Arthritis Easier by Shelly Peterman Schwartz, (Longstreet Press 1997).